Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine.
As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions.
The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.
For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set.
There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve.
*** Note : Diet is key when you are performing this routine.
For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller.
You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Barbell Incline Bench Press
|
4x10 reps |
rest: 30s
|
||
Barbell Decline Pullover
|
4x10 reps |
rest: 30s
|
||
Dumbbell Bench Press (Reverse Grip)
|
3x10 reps |
rest: 30s
|
||
Dumbbell Decline Bench Press
|
4x10 reps |
rest: 30s
|
||
Weighted Tricep Dip
|
3x10 reps |
rest: 30s
|
||
Cable Cross-Over
|
3x10 reps |
rest: 30s
|
||
Dumbbell Incline Fly
|
4x8 reps |
rest: 30s
|
Barbell Deep Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x8 reps |
rest: 60s
|
||
Machine Single-Leg Press
|
3x10 reps |
rest: 30s
|
||
Machine Leg Press
|
3x10 reps |
rest: 30s
|
||
Machine Single-Leg Calf Press
|
3x10 reps |
rest: 30s
|
||
Machine Calf Press
|
3x10 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x10 reps |
rest: 30s
|
||
Hack Squat
|
3x10 reps |
rest: 30s
|
||
Barbell Clean
|
3x10 reps |
rest: 30s
|
Dumbbell Seated Arnold Press
|
4x8 reps |
rest: 30s
|
||
Dumbbell Reverse Fly (Prone)
|
3x8 reps |
rest: 30s
|
||
Barbell Upright Row
|
3x8 reps |
rest: 30s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 30s
|
||
Cable Cross-Over
|
4x8 reps |
rest: 30s
|
||
Dumbbell One-Arm Lateral Raise
|
3x8 reps |
rest: 30s
|
||
Dumbbell Seated Bent-Over Reverse Fly
|
4x8 reps |
rest: 30s
|
||
Cable Shrug
|
4x8 reps |
rest: 30s
|
Barbell Deadlift
|
4x12 reps |
rest: 60s
|
||
Pull-Up
|
4x8 reps |
rest: 30s
|
||
T Bar Row
|
4x8 reps |
rest: 30s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 60s
|
||
Back Hyperextension
|
3x10 reps |
rest: 30s
|
||
Barbell Bent-Over Row
|
3x10 reps |
rest: 30s
|
||
Barbell Bent-Over Row (Reverse Grip)
|
3x8 reps |
rest: 30s
|
||
Dumbbell Reverse Fly
|
4x8 reps |
rest: 30s
|
||
Cable Seated Row
|
3x10 reps |
rest: 30s
|
Barbell Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl (Overhand)
|
3x8 reps |
rest: 60s
|
||
Barbell Spider Curl
|
3x8 reps |
rest: 60s
|
||
Cable Bicep Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Cable Drag Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Incline Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Cable Kneeling Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable Low Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Cable Rope High Pulley Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable Rope Incline Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
Dumbbell Cross Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Extension (Supine)
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
EZ Bar Decline Close Grip Skull Crusher
|
3x8 reps |
rest: 60s
|
||
Machine Seated Tricep Dip
|
3x8 reps |
rest: 60s
|
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Decline Fly
|
3x8 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x8 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x8 reps |
rest: 60s
|
||
Barbell Push Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Barbell Good Morning
|
3x8 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable High Pulley Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Cable Bicep Curl
|
3x8 reps |
rest: 60s
|